CrossFit Nyack

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Workout of the Day For Thursday, August 21, 2014

Warm Up & Skill

Foam Roll

Shoulder, Hamstring, and Quad Mobility

Agility Drills

 

WOD

4 Rounds Not For Reps (should be done for quality, not quantity):

1 Min of strict, kipping, or butterfly pull ups

1 Min of L sits

1 Min of Pistols

Workout of the Day For Wednesday, August 20, 2014

Warm Up

Coach’s Choice

WOD

This is a partner WOD.

5 Rounds:

#1:

Run 100 Meters,  jog back.

Run 200 Meters

#2:

10 Star Jumps

20 Abmat Sit Ups

Rest 1 Min.

While partner A does #1, partner B does #2.    Switch.  Rest 1 min after each set (1 set = completion of #1 and #2).

Total reps (#2 ) =  score.

Workout of the Day For Tuesday, August 19, 2014

Warm Up

Foam Roll

3 Sets with bar:

5 Hang Clean Pull

5 Hang (Squat) Cleans

Strength / Skill

Hang (Squat) Cleans:

Every 2 minutes for 14 minutes (7 sets):

Sets 1-3: 3 reps (60-70% 1RM)

Sets 4-5: 2 reps (75-85%)

Sets 6-7: 1 rep (90-100%)

WOD

For time:

50 Calorie Row

40 Burpees

30 Hang Power Cleans (135/95)

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